Workout of the day
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Sun, 19 May 2013
Fartlek intervals
Practice
15 minutes to practice your weakest technique. Max. 3 reps per set.
WOD
35min Fartlek intervals.
Fri, 17 May 2013
OHS
Pre-WOD
Continually cycle through the following at moderate pace for 5 minutes:
- 10 wall-facing squats
- 10 KB halos
- 10 pumps
Overhead squat 5 x 2
20-15-10-5:
- Lateral box jump, AHAP
Run half gasser between rounds
Thu, 16 May 2013
12min AMRAP
Pre-WOD
Cycle through the following for 5 minutes; moderate pace; no resting:
- 15 kettlebell swings, two-handed, Russian
- 30 seconds of active rest
WOD
AMRAP in 12 minutes:
- 5 handstand push-ups
- 10 knees-to-elbows
- 15 squats
Paleo Myths with Robb Wolf
Wed, 15 May 2013
Power cleans
Pre-WOD
Complete as many get-ups as possible in 5 minutes. Moderate (safe) pace. Alternate sides. Record reps (but do not complete at maximum intensity).
Practice
Handstand push-up
WOD
Power clean, 5 x 2
75 burpees (for time)
Mobility First, then Stability
Tue, 14 May 2013
Deads and box jumps
Pre-WOD
Continually cycle through the following at moderate pace for 5 minutes:
- 10 KB single leg deadlifts
- 10 KB halos
- 10 bear crawls
WOD
Complete one round, every minute, for a total of 15 rounds:
- 1 deadlift at 3RM
- 3 box jumps
True To My Nature – MovNat
Mon, 13 May 2013
Push presses
Pre-WOD
Continually cycle through the following at moderate pace for 5 minutes:
- 10 wall-facing squats
- 10 KB halos
- 10 pumps
WOD
Push press, 5 x 2
Five rounds:
- 5 thrusters, AHAP
- 5 pull-ups
Paleo Myths with Robb Wolf
